Diet to boost your brain health and memory

By, Dt Saroj Srivastava, Consultant Dietician, Orchid Medical Centre.

Food plays a big role in our health. Food impacts not only our heart health but our brain health as well.

We may be able to ward off Alzheimer’s disease, dementia or brain stroke with our food. The traditional diet promotes serotonin as compared to western diets and lowers the risk of depression by 25% to 35% lower in the case of the traditional diet which promotes serotonin production as compared to other western diets.

Diets high in Omega 3- fatty acids are found to positively affect cognitive, processing of the brain whereas diets high in saturated fats have been found to negatively affect the cognitive processing of the brain.

A balanced diet consists of brain foods i.e, food which is good for nerves & muscles.

  • Complex carbohydrates like whole grains, oats, brown rice, brown bread, ragi etc, instead of simple carbohydrates.
  • Essential fatty acids like Omega-3 & Omega-6.

Omega-3 rich foods:

  • Fish
  • Flax seeds
  • Almonds
  • Walnuts

Omega-6 rich foods:

  • Poultry
  • Eggs
  • Avacado

Avoid trans fats or hydrogenated fats which obstruct the functioning of the essential fatty acids

Amino acids: Amino acid constitute the neurotransmitters in the brain which help in regulating your mood.

For example, milk and oats contain the amino acid – tryptophan which produces serotonin, a neurotransmitter that controls sleep and happiness.

Vitamins & Minerals:

They are important for the proper functioning of the body and a lack of vitamins such as folate and B12 are important for the proper functioning of the nervous system. A deficit in these vitamins can lead to memory problems, fatigue, weak muscles and psychological problems.

Healthy foods consist of:


  • Tomatoes
  • Broccoli
  • Spinach
  • Carrot
  • Cucumber


  • Apples
  • Bananas
  • Grapes
  • Strawberries
  • Oranges

Herbs and spices:

  • Garlic
  • Basil
  • Mint
  • Cinnamon

List of Healthy foods:

  • Fish
  • Sea food
  • Poultry eggs
  • Yogurt
  • Cheese
  • Avocado oil
  • Whole grains
  • Tubers
  • Legumes
  • Nuts & Seeds

Unhealthy foods consist of added sugar, trans fats, refined oils, processed meats, desserts, etc

Plant-based foods like fruits, vegetables, nuts & seeds, whole grains, olive oil, moderate fish, lean chicken and calcium-rich low-fat dairy are good .i.e, MIND and the Mediterranean diet is beneficial to improve brain function.

Want a tailor-made diet just for your healthy brain?

Consult one of the best dieticians in Ranchi, Dt Saroj Srivastava, Consultant Dietician, at one of the best NABH accredited hospitals in Ranchi, Orchid Medical Centre.

Call us: 0651-7100-100

Mail us:

Visit us: H.B. Road, Ranchi-834001

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